Holiday Travel Without the Aches: Simple Tips to Stay Comfortable on Long Car Rides

The holidays are here, which means many of us will spend hours in the car traveling to see family, hitting the road for winter events, or taking seasonal trips. While long drives can be part of the fun, they can also leave your back, hips, and neck feeling tight and uncomfortable.

The good news? You don’t need a full workout routine to feel better—you just need a few simple lifestyle tweaks to make car travel easier on your body.

1. Set Up Your Car Seat Like Your Body Matters

Most people jump in the car and go, but your seat position makes a huge difference.

• Bring the seat closer than you think.
  Your hips and spine stay happier when your knees are slightly lower than your hips, and you’re not reaching for the pedals.
• Tilt the seat back slightly, not fully upright.
  A small recline (about 100–110°) keeps your spine out of that “crunched” posture.
• Use a small lumbar support.
  A rolled jacket or small pillow behind your low back prevents slouching during long drives.

2. Empty Your Pockets (It Matters More Than You Think)

Sitting on a wallet, keys, or phone shifts your pelvis and can irritate your low back or hip.

Before you get in the car, empty everything from your back pockets.
This one simple step reduces asymmetry and eliminates a common source of travel pain.

3. Stop Before You Think You Need To

Instead of pushing through a 4-hour stretch, aim to break it up.

• Every 60–90 minutes, take 2–3 minutes to stand.
  No special stretches needed—just getting upright resets your spine and hips.

These micro-breaks prevent stiffness from building up, especially for people prone to low back or hip issues.

4. Keep Your Shoulders Relaxed

Many travelers unknowingly “brace” while driving—shoulders lifted, elbows tight, and hands gripping the wheel.

Try this:

• Rest your shoulders down toward your pockets.
• Keep your elbows slightly bent and relaxed.
• Use cruise control when possible to give your upper body a break.

A relaxed upper body helps prevent neck and shoulder tension during long drives.

5. Stay Hydrated (Even If It Means More Stops)

Most people drink less on road trips to avoid bathroom breaks—but that’s a tradeoff your body pays for later.

Dehydration increases muscle tightness and joint stiffness.
Sipping water throughout the trip helps keep your tissues mobile and reduces end-of-trip soreness.

6. Switch Drivers or Positions When You Can

If you’re traveling with others, switching drivers or even swapping seats can change the stress on your body.

Different seat angles and responsibilities (driving vs. resting) break repetitive patterns and keep your body feeling better.

7. When You Arrive—Don’t Sit Down Immediately

After a long trip, it’s tempting to go straight to the couch or dinner table.

Instead, take 2–3 minutes to walk around before settling in.
This helps your body transition out of “travel mode” and reduces stiffness later in the evening.

Enjoy the Holidays Without the Travel Hangover

Long drives don’t have to mean discomfort. With a few simple adjustments, you can keep your body feeling good and actually enjoy the journey.

If travel flares up any pain or old injuries, Highland Spine + Sport is here to help you feel better, move better, and reach greater heights this holiday season.

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